CrossFit – Fri, Feb 21
Thruster (4-3-2-3-4)
Metcon (Time)
ADV RX
100/80 Calorie Row
50 Thrusters, 45/35 lb
50 pull-ups
50 Thrusters, 45/35 lb
100/80 Calorie Row
RX
50/40 Calorie Row
25 Thrusters, 45/35 lb
25 pull-ups
25 Thrusters, 45/35 lb
50/40 Calorie Row
PLEASE DO NOT DROP THE BARBELL, when you rest
This workout should feel very light weight, 8/10 on intensity level, working on aerobic power, muscle endurance, anaerobic capacity.
Extra Work (Checkmark)
3 sets
12 single arm preacher curls
Max Ring row hold with arms slightly bent about a 45 degree angle
Thrusters
Set 1: 4@ 65%
Set 2: 3@ 70%
Set 3: 2@ 75%
Set 4: 3 @70%
Set 5: 4 @65%
-rest 2 minutes between sets-
Log your 2×3 at 70%
Feb – 7th we did 3×8 building in weight finishing at 1×8 65-75%